Knee Pain

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Knee Pain

Ice and Other Therapies

We demand a lot from our knees. We use them to go up and down stairs, bend when we pick up packages and children, run for fitness and walk properly even if we wear attractive-but-oh-so unnatural footwear like high heels.

Formed where the end of your thighbone, calf bone and kneecap meet, the knee is a complex joint: The bones are joined by ligaments, and the kneecap is attached to the bones by tendons.

Some protection is provided by two cushions, or pads (called meniscus), and by the bursae (strategically placed sacs of fluid that reduce friction.

The knee has to withstand a lot of pressure in a small space, yet "the knee wasn't constructed very well for the demands that we place on it," says Margot Putukian, M.D., team physician at Pennsylvania State University in University Park and assistant professor of orthopedic surgery and internal medicine at the Milton S. Hershey Medical Center in Hershey.

No wonder that the small, overworked joint rebels.

BE KIND TO YOUR KNEES

Women often get knee pain from kneeling to talk with or pick up kids, to garden or do filing or from running or walking a lot, says Elizabeth Arendt, M.D., associate professor of orthopedic surgery at the University of Minnesota in Minneapolis. "Housemaids knee" refers specifically to bursitis of the joint of the knee, and not to global knee pain.

When To See A Doctor If your knee hurts and, despite use of home remedies, doesn't improve after a week, you should see a doctor, says Margot Putukian, M.D., team physician at Pennsylvania State University in University Park and assistant professor of orthopedic surgery and internal medicine at the Milton S. Hershey Medical Center in Hershey. If the pain is so significant that you can't walk, it hurts to walk or your knee swells up, see a doctor immediately.

Here's what women doctors say that you can do to lighten the stress on your knees and reduce pain. (For practical ways to manage knee pain caused by arthritis or bursitis, see pages 24 and 537.)

Rest makes sense. If knee pain is triggered by gardening or other activities that you love, it's tempting to continue what you're doing, despite the pain--not a good idea.

To relieve the pressure and ease the inflammation and soreness, "get off your knees," says Letha Griffin, M.D., an orthopaedic surgeon at the Peachtree Orthopaedic Clinic in Atlanta.

Then, ice them. Apply an ice pack for no longer than 20 minutes at a time, as frostbite can occur on your skin, says Dr. Griffin. Ice your knees several times a day when they hurt or swell. Make sure that the ice is in a padded pack or wrapped in a towel so that it doesn't come in direct contact with your skin.

Wrap it and raise it. You should also compress your knee with a bandage that is secure but doesn't cut off circulation, like an Ace Bandage or a slip-on elastic knee sleeve, available at drugstores, says Dr. Griffin. Prop up your knee on some pillows to elevate it above heart level.

Kill the pain. An over-the-counter remedy containing aspirin, ibuprofen, ketoprofen (such as Orudis) or acetaminophen can help ease the pain, says Dr. Griffin.

Shed some weight. "If you're overweight and can lose weight, drop those pounds," says Dr. Arendt. "It will help relieve pressure on your kneecaps."

Wear comfortable, low-heeled shoes. High heels increase the pressure on your knees, says Dr. Griffin. "Instead, try walking around in shoes with low heels or no heels, or wear walking or running shoes."

Change positions. "Sitting for a long time can also put a lot of pressure on your kneecaps," says Dr. Arendt. Check the height of your chair to make sure that your feet are planted firmly on the ground. If they're not, get a lower chair or a stool for your feet.

Stretch your knees. From time to time during the day, bend forward and relax and straighten out your knees to make sure that they don't stiffen, says Dr. Arendt.

Break up long drives. Call it commuter's knee. "Your knees can really get stiff from being held in the same position during a long drive," Dr. Arendt says. "If you have cruise control, go for it--and stretch out your knees." If you don't, try to shift positions from time to time and try to take a break from driving once an hour.